Sunday, 6 April 2014

Wheat free banana and cocoa nibs protein bars

Sometimes healthy eating can be a pain in the arse, especially when you are trying to eat well on the go. One answer I have for this is homemade flapjacks and protein bars.

Full of protein, these are an easy snack that you can make in bulk, freeze and eat on the go. These bars are slightly drier than the other flapjack recipes I have made so expect them to be like bars, not fluffy, floury cakes.

tasty afternoon snack 

I have made these bars wheat free and dairy free as I am intolerant to these foods but if you aren’t, then there is nothing stopping you from using normal flour and milk.

This recipe can also provide you with the basis to experiment with different flavours for these protein bars – how about adding peanut butter for a butty taste? Or chocolate protein powder for a sweeter flavour? Swap the rice flour for coconut flour for a more tropical flavour?

The ingredients:

Dry ingredients..
1 cup of oats (use gluten free) et
1 cup of oat or rice flour
1 cup of protein powder
Pinch of sea salt
1/2 cup of carob nibs
1/3 cup of chia seeds (optional) 

Wet ingredients…
2 medium very ripe bananas, mashed up
3 egg whites
½ cup almond milk
2 tablespoons of agave nectar
2 teaspoons of vanilla essence

Pre heat the oven to 180*C

In a bowl, combine all the dry ingredients. 
In a another bowl, combine all the wet ingredients

Slowly pour the dry ingredients into the bowl of wet ingredients and mix well

Pour the mixture into a greased cake tin – I used a square 8x8 tin – and bake in the oven for about 15-20 minutes

Normally you can use a knife to test whether it is cooked all the way through but the knife may not come out clean because the carob chips have melted

Once baked, take the bake out of the oven and leave to cool before cutting into bars

If you store them properly and they’ll last a week in the fridge, alternatively you can pop them in the freezer to keep fresh for another day! 

These make a great on-the-go snack or lunch box filler!

the Boy wanted this photo on as proof that he 
does help in the kitchen!

For more recipes on protein bars and flapjacks, you might like:
X x X

This recipe is adapted from the blog Eating bird food

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